Easy Yoga Backbends and Sequences

Backbends, some people cringe at the mere word let alone the notion of bending over backwards. Think of backbends as heart openers because in essence that is what they truly are. Backbends especially those focused on the upper back, work on the anahata chakra (heart energy center) From the heart chakra flows love- love for life and love for all beings without any insecurity or bias, openness, contentedness, gratitude and joy.

An open heart is also an open mind. When you can let go of jealousy in your life, let go of love that is a mere form of attachment, then you know you have begun the process of releasing the knots forming blocks through the anahata. You stop looking for the source of love externally in your outside world, you become the one who radiates forth love and compassion equally to all beings without bias.

Let us go through a few heart openers in sequence together with the counter poses that balance them out.

Bhujangasana (cobra pose)

On a mat, lie down on your belly and bring your hands by your shoulders, palms facing down. Spread the fingers wide. Feel your legs lengthen, activate all the legs and buttocks keeping the tops of the feet on the mat. If your back is tight, keep you feet apart, otherwise keep them close together.

On an inhale lift your nose and chin, roll your shoulders back and down and lift your chest off of the ground and send your heart forward. For this round, go only as high as if you lift your hands off of the mat, your chest stays in the same position. The upper back muscles hold the pose. Breathe here for about 8-10 long deep breaths.

This pose is used o balance the swadhistana and manipura chakras (below the navel and on the navel energy centers) The swadhistana chakra links to creative energy and emotions while the manipura chakra links to physical energies and power. Remember to lift your chin too to stimulate the visshudha chakra (throat energy center) as well. This chakra is linked to higher truth and higher knowledge.

For the second round, place some weight on your hands to lift your chest a little higher and push your heart forward. Hold for 8-10 long deep breaths or for as long as is comfortable .

You may or may not opt to go for a third round. If you do, lift the upper body as high as you can with your hands pushing against the floor and elbows tucked in to the sides. Keep your hip bones on the floor. Remember to draw the shoulders away from the ears by rolling your shoulder blades back, down and together. Breathe for 8-10 long deep breaths or for as long as is comfortable.

As a counter stretch, sit on your heels, rounding your back and place your forehead on the mat with arms outstretched in front of you. This pose is called ardha yoga mudra (child's pose). If your forehead does not touch the mat, make one fist or two fists with your hands, one on top of the other and rest your forehead there. Child's pose should feel very relaxed and comfortable.

Allow your energy to settle. Imagine you are bringing the prana (energy) back to the major chakras located at the forehead center, throat center, heart center, navel, below the navel at the tip of the tailbone. Keep your breathing still long and continuous. Feel your belly and chest expand as you inhale, chest and belly pull in as you exhale completely.

Once you have settled, you can begin the next series of heart openers or back bends.

Ustrasana (camel pose)

From child's pose, bring yourself to kneel up on both knees. Your lower legs will be on the mat and your thighs perpendicular with the mat. Place your hands by your lower back with your fingers pointing up. This will bring your elbows closer together and open up your shoulders. If it is not possible to place the hands in this way, just place your hands on your back with the fingers pointing down.

Keep the chin tucked in to the chest to begin with. Inhale and lift your spine. Exhale and take your shoulders down towards the floor. Tuck your tailbone in and push your hips forward to keep it at a 90 degree angle with the mat. If it is comfortable, lift your chin and rest your head back. Beginners should keep the chin tucked in to the chest.

To come out of the pose, inhale and bring your chin to your chest and lift the shoulders and torso back to the upright position. Never come up by twisting to the side and up as this will unduly strain your neck and spine. Rest in child's pose.

As you gain more flexibility, you will be able to place one hand on your heel or both hands by the heels to perform the full camel pose. A qualified yoga teacher can tell you when you are ready for the full pose, don't attempt it on your own.

Dhanurasana (bow pose)

From child's pose, lie back down on your belly. Bend your knees, roll your shoulders back and reach around to hold on to your feet.

Prepare by visualizing yourself in a beautiful bow position. Because the mind is made of the same thing as energy, where you place your mind id where your energy goes. Keep the concentration long enough and the body soon follows the energy. This is the essence of the mind-body connection.

On an inhale, peel yourself off of the mat. Reach your legs up, let your feet push back against your hands. If it is possible, ask someone to assist you by clasping your wrists and gently lifting the joined arms and legs up. You can also ask your assistant to gently rock you forward and back, or you can do this yourself.

Breathe here as long as is comfortable then lower yourself back down on the mat on an exhale. Relax your arms by your sides, palms facing upwards, relax your shoulders, back and legs. If you feel a lot of tension on your back, push yourself gently back into child's pose and rest.

Matsyasana (fish pose)

Lay down on your back. Tuck your arms under your body with the palms facing down. You will be sitting on your wrists. Prop your upper body up on your elbows keeping your seat rested on your hips. Then lift your chest up, lift your chin up releasing your head back. Slide down and back until the crown of the head touches the mat. Breathe openly for about 5-8 breaths or as long as you can comfortably maintain your chest lifted up.

This pose is also good for asthma and bronchitis sufferers as it opens up the chest and lungs.

To exit the pose, inhale and lift your chest to your chin then slowly lie back down on the mat, releasing your arms to your sides.

Hug your knees into your chest and rock side to side to massage your spine.

Setu bhandasana (bridge pose)

Lie down on your back with your knees bent and feet flat on the floor. Separate your feet about shoulder distance apart. Place your arms along your sides with the palms facing down. Inhale and slowly lift your hips up as high as it will go. Press your feet firmly on the mat and keep the knees pointing forward, don't let them splay out.

Move your shoulder blades closer together and if possible, interlace your fingers and press them down firmly on the mat. Bring your hips so high that your chest comes up to your chin. Feel your chest open and the back both flexible and strong. Stay in the pose for about 8-10 long deep breaths or as long as you can keep the steadiness of the pose.

When you breathe while you have your chin to your chest, you are also stimulating your visshudha chakra, the center of knowledge, teaching and dharma. Opening your heart in bridge pose opens up your anahata chakra as mentioned before.

To exit, slowly release your arms from underneath your body, relaxing the shoulders and lowering the spine down one vertebra at a time back onto the mat.

Hug your knees into your chest and rock side to side to massage the spine and relieve any tension there. Alternatively you can perform a simple spinal twist sending both knees on the floor to the right then the left, allowing the prana to flow through the spine.

This is the end of the backbend series. For a full yoga work practice, combine this practice with other standing, seated crouching, lying and inverted poses as well as pranayama (breathing techniques) and meditation.

As they say in India - Namaste!